We
all need to sleep. The body needs time to rest in order to function
optimally on many levels--both our internal and external systems, both
mental and physical. As adults we continue to learn and grow, we are
juggling multiple responsibilities, we are inundated with new
information every day, and we experience varying levels of stress and
challenges. When we sleep, all systems are at rest in order to restore
the body at the cellular level for both physical and mental
rejuvenation.
We
cannot take sleep for granted. But so often we do. We don't
appreciate a good night's sleep until we experience a night of little or
no sleep. To remain healthy, we need to have good and consistent
sleeping habits. Not enough sleep and not sleeping well may happen
occasionally, but if this becomes a pattern, remedies are needed. It s
important to be proactive when sleep is being disrupted regularly.
Chronic sleep deprivation can have a drastic impact on a person's health, performance, safety, and finances.
HEALTH:
Insufficient sleep has been linked to a number of chronic diseases and
conditions, such as diabetes, cardiovascular disease (including
hypertension), obesity, a weak immune system, and depression. Studies
show a higher mortality rate for those claiming less than six or seven
hours of sleep per night.
PERFORMANCE:
Sleepiness and tiredness will lower your productivity, and job
performance may suffer. Daytime alertness can be affected
significantly; alertness can fall as much as 32% when reducing sleep by
one hour and a half. Memory and cognitive ability (to think and process
information) are impacted.
SAFETY:
Injuries are more likely to happen when tired or sleepy. The National
Highway Traffic Safety Administration estimates that drowsy drivers are
responsible for minimally 100,000 automobile accidents, 71,000 injuries,
and 1,550 fatalities every year.
FINANCES:
Poor judgment can result from lack of sleep in every area of life,
including financial ones. Also, increased costs to address health
issues can result from sleep loss.
Good
sleep hygiene is the practice of good sleeping habits. Know how many
hours of sleep you need to feel rested and refreshed in the morning,
then go to bed at the appropriate time to ensure this much sleep time.
Be consistent to keep the body on track. Avoid caffeine before
bedtime; have some warm milk instead.
Some other things to do to improve your sleep:
-
Turn off all screens (computer, television, smart phone, etc.) at least an hour before going to bed.
-
Avoid
eating at least three hours before bedtime. Be aware that spicy foods
can be as stimulating as caffeine, and that animal protein, especially
beef, takes longer to digest than plant-based protein. If the body is
too busy with digesting food, it cannot transition into a time of rest
and sleep.
-
Avoid
or decrease eating excess trans fats found in foods like french fries,
doughnuts, cookies, and crackers. These can disrupt brain chemistry
that controls our waking and sleeping. A large portion of the brain is
composed of omega-3s--another reason that consuming more foods with
omega-3s is important for the body.
-
Read
the ingredients label on your drugs to see if they contain caffeine,
including over-the-counter painkillers. Antidepressants can also have
ingredients that disturb sleep.
-
Clear
your mind before sleeping. If you tend to be a worrier, anxiety can
keep you awake. Journaling can be a way to empty your mind at night.
-
A
cool temperature in the bedroom is more conducive for sleep than a warm
one. The National Sleep Foundation advises that too warm (above 75
degrees) or too cold (below 54 degrees) temperatures can be disruptive
for sleeping.
-
Similarly,
people with a chronic inflammation can lose sleep. The inflammation
raises the body temperature and prevents it from naturally cooling down
in order to sleep. Lifestyle and nutritional changes can address this
problem.
For more information, go to naturalhealthmag.com; the December/January 2012 issue has an excellent article about sleep stealers. 
